Those who strength train often will reach a point when they hit a growth plateau and need something new to increase power and strength. When lifting weights, you may be able to lift more if you use the support of a weight belt. When doing body-weight exercises, this can be as simple as adding a little extra weight with a dip belt or ankle weights. However, it is important to understand the proper use of this equipment to prevent injury and get the most out of your workouts.

Weight Belts

Weight belts are thick leather belts that you wear around your waist while weight lifting. The purpose of the weight belt is to prevent spinal flexion and "assist in creating extra intra-abdominal pressure and stabilize the torso to prevent buckling of the lumbar spine," according to BuiltLean.com. These are intended to be worn for stabilization when you are taking on heavier loads, and can be worn during upper and lower-body exercises like barbell lifts, barbell squats, deadlifts or any other power exercises. Don't wear a weight belt when doing light lifting, as this will now allow your body to develop the core strength to stabilize moderate loads on its own.

Dip Belts

Dip belts are often confused with weight belts because they look very similar. They have the same features as a weight belt but have a chain attached so you can add weight plates. They are used to increase the intensity of body-weight exercises for the upper body, like dips, chin-ups and pullups, but can also be used during an elevated variation of the squat. However, you shouldn't use the dip belt every time you do dips, chin-ups or pullups, as this can be hard on your joints. Instead, rotate them in every other time you perform these exercises. Since the weight plates hang between your legs, they should only be used for stationary, isolated exercises. Do not use them for running or quick movement.

Ankle Weights

Ankle weights can be fastened around your ankles to add intensity to exercises. Most ankle weights allow you to add or remove weight to adjust the resistance they provide. These weights are generally used for body-weight exercises for the lower body like leg lifts, knee extensions, knee lifts and kickbacks. Ankle weights can be worn when you are doing slow, controlled movements. They shouldn't be worn while running or doing vigorous aerobic exercise because they can strain your hips, knees, ankles and muscles, which can do more harm than good.

Other Options

While dip belts and ankle weights can add resistance to different types of strength-training exercises, they are not ideal for increasing the intensity of aerobic exercises. A weighted vest would be better suited for use during cardio, since it is supported by your upper body and does not add strain to the joints. However, they should only be worn when you are in good enough condition to support the weight for the duration of your workout. You can also boost your cardio efforts without the use of any weights by varying your speeds or adding an incline to burn more calories.

About the Author

Based in the Los Angeles area, Brandi Junious specializes in health-related articles. Her writing reflects her expertise in fitness and education. Junious is the author of children's book "A World Without Trees" and her work has appeared on Modern Mom, The Nest Woman, Chron Healthy Living and at Loseweightandlivehealthy.blogspot.com. Junious holds a bachelor's degree in psychology from the University of Southern California and a master's degree in Education.